There are a number of exercises that are underrated and we rarely include them in our workout regime. Probably, one of the reasons for not including a few movements is because they look really easy at the first instance and perhaps do not fascinate us enough. But, maybe, this is exactly where you are going wrong because easy doesn’t always mean ineffective. One such move which appears to be seemingly easy but is wildly underutilised is ‘tricep kickbacks’.
Getting your arms in shape is not a cake walk and in fact, people try a number of moves to get their desired mass and tone but oftentimes to no avail. A common yet substantial reason behind this is that the right muscle groups are not getting targeted through their established arms workout regime.
Mostly, we depend on push-ups and bicep curls to tone our upper arms, however, we forget about triceps, which happens to be the biggest muscle group in the arm region. Ignoring triceps when looking at building toned and chiseled arms is as futile as trying to diagnose a disease without getting any tests done, as the results will just not be useful and up to the mark.
So, that’s why we want you to try tricep kickbacks and see your arms being transformed.
Thankfully, it is a simple move to ace and only requires a set of dumbbells. You may choose the weight according to your convenience and strength but remember to add adequate resistance as that is the cardinal rule for toning muscles.
Step 1: Hold a dumbbell in each hand using an overhand grip and plant both feet on the floor, hip-width apart. Gently raise the dumbbells to shoulder height, directly in front of your chest.
Tip: If you are using a pole or wall to bend then tilt your upper body at a 45 degree angle. If you are using a bench then tilt it at 90 degrees i.e. parallel to the bench.
Step 2: Extend your elbows and press the dumbbells above your head, ensuring that your arms are in line with your ears.
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Step 3: Once your arms are fully extended, bend your elbows to lower the dumbbells back to your chest.
This is one repetition (reps) and ideally one must do at least 15-20 reps in 5 sets. You could do fewer reps if you are lifting more than 2 kgs.
1. Hold the dumbbells in both your hands and do the kickbacks simultaneously. Ensure that both your hands are in sync and face the same degree of tension and resistance.
2. Work on one arm at a time. This works perfectly when lifting heavier weight. You may hold on to a bench or wall to ensure proper form and balance.
1. Take support from one hand if lifting heavier weight.
2. Don’t swing your arms freely.
3. Try to go slow and when your arms are at maximum rear then hold the kickback for two seconds and then bring your arms forward.
4. Keep breathing when performing the movement and tighten your core to hold the posture.
5. Exhale while moving your arms to the rear and inhale when you bring them back to the front.
6. Don’t hunch your back otherwise your back might be injured.
7. Warm up before exercising to boost performance.
So, don’t wait for those arms to get toned and try this routine for a month to see the difference.